Announcements

CFB 2023 Christmas Social:

Cooper & Mill | Dec. 9th, 6pm | Come & go | Sign up at check-in desk | More details to come

CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes

* 2-3 times through, focus on footwork and finishing the pull

2. Strength Prep

5 sets x 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch

*Build to a Heavy Unbroken Complex across 5 working sets

3. Workout Prep

2 sets:

3 Toes to Bar

3 Overhead Squats (build in weight)

10 Double Unders

Strength/Accessory

3 Position Power Snatch (Ground, Below the Knee, Above the Knee)

1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets

Workout

Workout (AMRAP – Rounds and Reps)

Wilson

Freedom (RX’d)

15:00 AMRAP

5-10-15-20-25…..

Toes to bar

10 Overhead Squats (95/65)

50 Double Unders

(KG conv: 43/29)

Independence

15:00 AMRAP

4-8-12-16-20…..

Toes to bar

10 Overhead Squats (75/55)

35 Double Unders

(KG conv: 34/25)

Liberty

15:00 AMRAP

5-10-15-20-25…..

Hang Knee Raises

10 Dumbbell Squats (light)

50 Single Unders

Target number of Rounds: Into the round of 25 toes to bar

Minimum number of Rounds before scaling: Into the round of 20 toes to bar.

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)

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